By Becky Goodell, Nutrition Notes

March is National Nutrition Month. The annual event, sponsored by the American Dietetic Association has the 2007 theme &8220;Enjoy a 100 Percent Fad Free Lifestyle.&8221;

Nutrition and diet fads come and go so focus on healthy eating habits for your lifetime rather than short term eating habit changes. American Dietetic Association spokeswoman Roberta Anding, RD says, &8220;You can lose weight on virtually any diet. If you eat less, you will lose weight. The question is can you maintain a healthy lifestyle over the long term-your life? The real key to reaching long term success is to focus on your overall health.&8221;

Choose foods sensibly by looking at the big picture. A single food can&8217;t make or break a healthful diet. Choose a variety of healthy foods on a daily basis. Foods which are not as healthy such as cookies or cake for example can be incorporated into your diet occasionally. Just use these foods less frequently. If you try to avoid these foods completely, you may end up craving them more. Use the new food guide pyramid for a guide to choosing a healthy eating plan. Go to mypyramid.gov on the internet for more information.

Learn how to spot a food or diet fad. Unreasonable or exaggerated claims that eating specific foods, dietary supplements or combinations of these for quick, easy results is a key feature of false fad claims. Fad diets tend to offer quick weight loss without the need for exercise or a nutritionally balanced diet. The fad diets tend to omit major groups of healthy foods such as dairy products and all grains such as breads and cereals. Food and nutrition misinformation can have harmful effects on your health, well-being and your wallet.

Find a healthy balance between your food intake and your physical activity level. Both of these factors are important for a healthy lifestyle, weight loss and weight maintenance. Try to increase your intake of fruits and vegetables to five to nine servings daily. One serving is equal to one medium piece of fruit or one-half cup of fruit or vegetables. These foods are good sources of fiber, vitamins and minerals as well as phytochemicals. Phyto means plant. Phytochemicals are substances in the fruits and vegetables which can have a protective effect against certain diseases including cancer. To increase your intake of these foods do the following:

Add chopped vegetables to your soups, casseroles and homemade pizza.

Toss pasta and rice side dishes with vegetables such as carrots, broccoli, spinach or mixed vegetables.

Dip fresh fruit in non-fat flavored yogurt or a low-fat caramel sauce for snacks.

Make a fruit smoothie in your blender by combining one cup of fruit such as peaches, bananas or berries, one cup of crushed ice and one cup of skim milk or yogurt and sweeten if desired by adding two tsp. of honey or sugar. Blend in the blender and serve immediately.

The 2005 revised dietary guidelines recommend that Americans consume at least three servings of whole grains daily. One serving is one slice of bread, half cup of pasta or rice of three-fourths cup of cereal. Whole grains include grains made from whole wheat, rye, oats, or barley as examples. Brown rice is a whole grain and white rice is not. Whole wheat flour is a whole grain and white flour is not. To increase your intake of these foods, include more brown rice, whole grain breads and whole grain cereals in your diet. Cereal examples would include oatmeal, bran flakes, shredded wheat or kasha cereals or granola bars. When you are baking substitute half of the white flour for whole wheat flour. Use more 100 percent whole wheat, seven-grain and 12-grain breads and try whole wheat pasta with your spaghetti sauce. In summary, enjoy trying new foods, making healthier food choices and steer clear of fad diet and nutrition claims.

Becky Goodell is a licensed and registered dietitian at Albert Lea Medical Center &8212; part of Mayo Health System.